Eight-Angle Pose (Astavakrasana)

Interesting Fact: Eight-Angle Pose, or Astavakrasana, is named after the sage Astavakra, who was born with eight physical deformities. Despite his physical challenges, he became a revered spiritual teacher, symbolizing the triumph of inner strength and wisdom over physical limitations.

Benefits of Eight-Angle Pose

Physical Benefits:

• Strengthens Upper Body: Builds strength in the wrists, arms, and shoulders.
• Tones Core Muscles: Engages and tones the abdominal muscles.
• Improves Balance: Enhances balance and coordination.
• Increases Flexibility: Stretches the hamstrings, hips, and lower back.

Energetic Benefits:

• Boosts Confidence: Encourages a sense of accomplishment and boosts self-confidence.
• Enhances Focus: Requires intense concentration, improving mental focus and clarity.
• Energizes the Body: Stimulates the body’s energy flow, leaving you feeling invigorated.

Contraindications

• Wrist Injuries: Avoid if you have wrist pain or carpal tunnel syndrome.
• Shoulder Issues: Not recommended for those with shoulder injuries or instability.
• Lower Back Problems: Use caution if you have lower back issues.
• Pregnancy: Not suitable during pregnancy due to the intense core engagement.

Practice Guide

1. Getting into the Pose:

• Starting Position: Begin in a seated position with your legs extended in front of you.
• Right Leg Placement: Bend your right knee and bring your right foot to the outside of your left hip.
• Right Arm Under Right Leg: Thread your right arm under your right knee, bringing your right hand to the floor beside your hip.
• Left Leg Placement: Bend your left knee and cross your left ankle over your right ankle, squeezing your legs together.

2. Lifting Off:

• Hand Placement: Place both hands on the floor, shoulder-width apart, fingers spread wide.
• Engage Core: Engage your core muscles and begin to lift your hips off the floor.
• Extend Legs: Straighten your legs out to the right side, keeping them squeezed together and parallel to the floor.
• Elbow Bend: Bend your elbows to lower your chest forward, maintaining balance and control.

3. Dristi (Gaze):

• Forward Gaze: Focus your gaze slightly forward to help maintain balance.

4. Bandhas (Energy Locks):

• Mula Bandha: Engage the root lock by contracting the pelvic floor muscles.
• Uddiyana Bandha: Draw the lower abdomen in and up to support the core.

5. Mudras (Hand Gestures):

• No Specific Mudra: Hands are actively engaged in supporting the body, so no specific mudra is used.

6. Breathing:

• Steady Breath: Maintain a steady and even breath throughout the pose, inhaling and exhaling through the nose.

7. Counter Pose:

• Seated Forward Bend (Paschimottanasana): After releasing from Astavakrasana, extend your legs forward and fold over them to stretch the back and hamstrings.

8. Exiting the Pose:

• Lower Hips: Slowly lower your hips back to the floor.
• Release Legs: Uncross your legs and extend them in front of you.
• Shake Out: Shake out your legs to release any tension.

Pro Tips

• Warm-Up: Ensure your wrists, shoulders, and hips are well-warmed up before attempting this pose.
• Use Props: If needed, use a block under your hands to help lift your hips higher.
• Practice Progressions: Build strength and flexibility with preparatory poses like Plank, Chaturanga, and Boat Pose.
• Stay Focused: Keep your mind focused and your breath steady to maintain balance and control.